BSD and Fast800 support thread #17

[thenewaveragebear1983]

Here’s the new thread for the BSD followers, plus those following the Fast800 plan. Everyone is welcome to join us. Here’s a quick recap!

The BSD/fast 800 is a low carb, Mediterranean style way of eating, with the primary aim of stabilising your insulin response when you eat. You achieve this by: eating fewer carbs, cutting out sugar and sweet tasting foods including most fruit, and by following a low calorie plan that reduces your visceral fat meaning that everything functions more effectively. Less insulin means less fat storage (in a nutshell, although more info can be found on this online). The diet was designed to reduce T2 diabetes symptoms (or even reverse it entirely) but can also be used for weightloss.

Eat:
Meats and fish
Oils
Eggs
Full fat dairy products
Nuts, seeds
Pulses/ beans
Veg that grows above ground
Limit fruit: apples, pears, berries- in moderation, with meals, with fats

Occasional alcoholic drinks allowed (spirits, red wine are preferable to beer, lager, etc)
Tea and coffee, herbal tea etc.
And water- drink lots of water!

Avoid
sugar, sweets, and ‘naturally occurring sugars’ such as fructose, maltose, honey, agave, puréed dates etc....

Potatoes of any variety
Pasta
Rice
Breakfast cereals (occasional steel cut oats are ok)
Breads/ flour based products

Exercise:
Michael Moseley recommends HIIT workouts to increase calorie burn and help to tone up, and recommends walking more (increasing your steps weekly until you hit around 10000 a day)

Mindfulness
MM also suggests a programme of mindfulness, meditation, practised for a few minutes each day.

How to follow the plan:
Fast800: follow the plan above, sticking to 800 calories every day for 2 weeks. Ideal to give your weightloss a real kick start, plus improve your insulin function and reduce your sugar cravings.
8 weeks BSD- 8 weeks, follow the guidelines above- 800 calories a day. You don’t need to count carbs grams because the diet is naturally self limiting.
BSD 5:2- for a more leisurely weightloss journey, or as maintenance, or once you’ve done an 8 week stint or 2 weeks of Fast800, you can play around with a combination of increased calorie count, ‘free eating’ and fasting days (800 cals) until you achieve your goals. Many of our long standing members now follow this approach.

You can stop 800 calorie days at any time once you achieve your goal. It’s advised to limit yourself to 12 weeks maximum at 800 calorie days, but you should get excellent results in 8 weeks. Depending on your weightloss goals, you can do further ‘rounds’ of either the 8 week BSD or the Fast800.

Time restricted eating/TRE :
In addition to the fast800/ BSD plan you can incorporate a strategy of time restricted eating. Put simply, this means only eating between certain times each day to maximise your fasting time. TRE has shown to have positive results for weightloss, even if there is no calorie restriction, and increases insulin sensitivity/reduces insulin resistance. At first, try for a clear 12 hours without food each 24 hours, increasing to 16:8 as you get more adept at fasting.


Some useful links:

previous thread

Meal planning ideas thread
Blood sugar diet recipe thread and menu planner meal planning thread


<a class="break-all" href="http://go.mumsnet.com/?xs=1&id=470X1554755&url=healthyeater.com/important-tool-weight-loss" rel="nofollow noindex" target="_blank">TDEE calculator to calculate your daily calorie requirement

information about the ‘whoosh’ phenomenon

[RubbishSwimmer]

Day 1.

Hello all, I’d like to jump onto the tail end of this thread, and start fast800 today.

I‘ve been lurking & skirting around these threads for while, now ready to delurk & unskirt. I don’t think either of those are actual words, but I’m doing them anyway.

Anyhow, I’m not actually out of bed yet, but when I am, I shall weigh in - reckon I’m about a stone over where I’d like to be.

[bluepixie]

11.2 again this am. Do u think I can get to 11 by sat if I really focus? That was my target...
Gonna have chicken sausages for brekkie and I’m so excited!

Welcome rubbishswimmer im only 2.5 weeks in so far . It’s been ok except I can’t stick at it at weekends if we have stuff on!

[thenewaveragebear1983]

Hi @RubbishSwimmer , welcome!

@Kimlek you could add a stock cube to your broth to give it some flavour? A spoonful of bovril? A miso sachet (if you have one lurking, I can't stand the stuff personally) I don't think there's any hard and fast rules as such. I don't think I've been using enough bones in my broth, today's smells very good but it was lamb so now I've scraped the fat off it looks quite watery! I'm going to bulk mine out into more of a 'proper soup' and I have added a lamb stock cube.

[Kimlek]

Thanks bear it actually tastes fine. It’s very dark and quite flavoursome. I think I may dilute it a bit more. Daft question but how much of this are you drinking in a day when you fast please?

[thenewaveragebear1983]

I have been having a few cups just whenever I've felt really hungry. It's quite hard to calorie count/carb count so I've been using a guess of around 40 cals per cup, but that's a pure estimate (found on my tracker app).

[FaFoutis]

Hello Rubbish, it has only taken me a couple of weeks to lose my extra stone (I was strict all the time and did 16:8). Good luck.

[L4ur3n123]

I’m on day 1! Just checking in :)
I’ll post an update in a few days...

[RubbishSwimmer]

Ooh thanks for that FaFoutis, that’s very encouraging!

Ta for welcome. I’ve just had a homemade veg soup that I think/hope/shall pretend anyway was ok & about 300 cals.

I did weigh in when I finally got my sorry arse out of bed, and yes it is indeed a stone I’d like to shift. I’m a healthy weight though, so might be slower?? Dunno, I’m not just a rubbish swimmer, but also rubbish at this dieting lark.

[bluepixie]

@rubbishswimmer good luck with day one! Yes it may be slower. Now my bmi is 25 I know that it will slow down but hopefully you will still see good results at the start of doing it. Enjoy ur soup. Planning is def what works for me. I plan most of my weeks food on Sunday night and put it into fitness ap and then try very hard to not deviate!

Welcome @L4ur3n123

Just had my chicken and veg. Bolengase tonight. Only have tablespoon of milk in my 2 coffees and not missing my daily lattee too much!

For those who also exercise are you able to do it on 800 cals and low carbs??

[L4ur3n123]

Today I've had:

Breakfast: A banana, and a triangle of laughing cow smeared on seeded wholemeal bread. 177 Calories

Lunch: Cucumber with 2 tablespoons of hummus, a small piece of cheese, and a stick of pepperami. 282 Calories

Dinner: 2 egg whites with another triangle of laughing cow stirred through, with a cup of veggies - followed by a 100g of 0% greek yoghurt and some grapes. 157 Calories

Snacks: A strawberry slimfast shake with Almond milk 187 Calories

Total for day one: 803

[RubbishSwimmer]

L4 your username makes my brain hurt trying to say it!

I’ve just had a dandelion & burdock emergency. Perhaps not strictly an emergency, but I just glugged an entire can - then it occurred to me afterwards it may not have been entirely on plan.

Oh well, glugging has happened & I can’t take it back without that being very messy.

[thenewaveragebear1983]

@L4ur3n123 hi, welcome! Have you read the blood sugar diet book, or the fast800? The reason I ask is that your menu plan isn't exactly what you're aiming for - the banana and bread particularly will raise your blood sugars, and you're better to have full fat dairy rather than 0%. It's a lot more to do with what and when you eat rather than just limiting calories. Have a read of the opening post of this thread if you haven't read the book, the basics are in there 

@RubbishSwimmer It might be slower but not necessarily; I'm towards the upper range of bmi but my body fat % is fairly low because I exercise a lot. I still lost 7lb+ last week by following it strictly- it is totally possible!

@Cream123 I do exercise, a fair bit (probably do 60 mins a day, every day). I have to admit, I do find it more difficult if I'm very low carb, particularly running. However, I always thought I couldn't manage 800 calories and still run, but the last two weeks I have done and have been ok and has good results. I suppose like with anything it's about being mindful and being kind to yourself. It's no fun at all slogging away when you're exhausted and it's not the most efficient use of your exercise time either, so by all means play around with your calories/carbs on workout days.

[L4ur3n123]

@RubbishSwimmer just think of it as ‘Lauren1234’! :)

[bluepixie]

Thanks the @thenewaveragebear1983 I’m gonna try do something HIT very sat and Sunday now I’m in the swing on things. Maybe some porridge (whole oats) and almond milk post it so I don’t feel like I’m gonna die?! Or I got some low carb bread which is 6g per slice for the odd treat! With an egg....

Also ur prawns -mine have got 0.2g per 100g I never usually have more than 150g?

Wow 7 in a week ! Well done u

[thenewaveragebear1983]

@Cream123 just try it and see how you get on. I find hiit/bootcamp ok because of the work:rest style of it, but continuous running can be quite difficult if the tanks are empty! Re the prawns/seafood- they are still ok but in comparison with other meat/fish options they are higher carbs. I think the bigger the animal (so eg crab/lobster) the more carbs. Plus be wary of anything like seafood sticks as they have a fair amount of potato starch in them. Still, I'm a firm believer in variety and moderation so if prawns are what you need there are far worse things you could have!

Just remembered an amazing fish pie I made with cheese sauce and cauli/broccoli/pea mash crust. It was lovely, I must seek out the recipe!

[thenewaveragebear1983]

Blood sugar diet and fast800 support thread #18 www.mumsnet.com/Talk/fasting_diet/3844481-blood-sugar-diet-and-fast800-support-thread-18

Here she is....

[thenewaveragebear1983]

www.healthyfood.co.uk/try-4-blood-sugar-diet-recipes/

[CiorstanMI]

Hello @L4ur3n123 and @RubbishSwimmer. I just started this week too and I'm hoping that posting here regularly will help to keep me on the straight and narrow. Well that and the fact that I've banished all biscuits, crisps and sweets from the kitchen and they're now hidden in DH's man cave :)

Congratulations @FaFoutis and thanks for sharing - it's really encouraging to hear of other people's successes

Day 2 and I don't feel too bad yet. I managed 866 cals and 51g carbs today. I am a bit hungry but it's manageable and I think it's partly because I didn't eat enough protein.

[thenewaveragebear1983]

I'm closing up the kitchen today on 1083 cals, 49g carbs. I did 13k steps (no run, but did 40 mins on my punchbag and day 25 yoga) I would have come in around 800 cals but while I was at work, my beautiful bone broth that had been simmering for 24 hours was thrown away by Dh. I was so annoyed!! He thought it was 'old gravy'...so I had to have salad and two sausages that were left from the kids tea!

Tomorrow: short run in the morning, then I'm at work so I usually hold off eating and have a soy milk latte and eat when I get home. Dinner tomorrow night will be a chicken thighs traybake, probably with some sort of tikka or korma sauce, and cauliflower rice.

I'm feeling good at the moment, and was enjoying my low cal day until my soup went down the drain!

[CiorstanMI]

@thenewaveragebear1983 Oh no, that's terrible! At least you were able to find a reasonable substitute.

[Kimlek]

Oh no bear!! Old gravy 🙄
Do you do your own cauli rice? I’ve tried tesco frozen one but it’s slushy. Which is a shame as sachets of frozen would be so convenient!

[thenewaveragebear1983]

@Kimlek I know. I'll give him 'old gravy' ....

Yes I do my own cauli rice, I can't abide the prepackaged ones. I actually have some frozen so will just defrost that and then I fry in some olive oil with loads of seasoning.

[Kimlek]

So you freeze your own bear? Cooked or uncooked?

[thenewaveragebear1983]

Raw. Then I'll defrost it today, then use it defrosted. The only thing is that you need to let it dry a bit, if you cook it when it's very wet it will boil rather than 'rice'. Even writing this I'm reminded why I never usually bother with caulirice. It's such a faff!